Transition Training
Transition Training videos
No one is talking on these videos – just watch and then copy them8 Reasons …
1. These videos offer you a challenge. The challenge is to complete the full sequence of the exercises shown - in the way that they are shown. Every video ends in a full sequence of all the exercises in the routine. This is your goal.
2. The challenge is sometimes more physical, sometimes more technical and sometimes just more mental and sometimes you just need to find a rhythm to get you through to the end.
3. Some of these videos are built up in different ways so you will have to look carefully at how the full routine is constructed.
4. What you will also find is the incredible number of different exercises in all these routines, including some new exercises you will not have seen elsewhere.
5. The secret is in the transitions. By doing lots of transitions quickly you will find rapid gains in your levels of fitness.
6. All the sequences use 4 repetitions and light weights so they are all possible to do. You can increase the difficulty by increasing the weights and the reps.
7. Many of these can be done in your own home with minimal investment in equipment. So if you cannot get to a gym, or cannot go all the time, these sequences offer you a great way to keep improving your fitness.
8. The full sequence in each video has been done by one of our top female Octathaletes Jacqui Macquisten. They are non stop videos proving the full sequence is being done non stop. This shows that they can be all be done.
Click on number of the TT sequence to get to the video. On that page you will also be able to download the video.
(Before anyone contacts us about our spelling, we would like to point out that we just prefer to spell Dumbell with 1 b & like spelling it that way - you could just think of it as saving a little bit of ink as well)
All the videos up to Brown Grade are available to watch and download with Basic membership to this site.
| WHITE GRADE | ||||||||
| TT Sequence 1 | White | Bosu ball, Medicine ball | Trunk & Lower | 2 mins 40s | ||||
| TT Sequence 2 | White | Large ball, Dumbells | Upper & Lower | 5 mins 05s | ||||
| TT Sequence 4 | White | Large ball, Barbell | Lower Trunk & Upper | 4 mins 10s | ||||
| TT Sequence 5 | White | Bands | Lower & Upper | 3 mins 15s | ||||
| TT Sequence 6 | White | Dumbells, Barbell, Large ball | Lower, Upper & Trunk | 5 mins | ||||
| TT Sequence 13 | White | Dumbells, Large ball | Upper & Trunk | 4 mins 10s | ||||
| TT Sequence 14 | White | Dumbells, Bench or Large ball | Upper | 3 mins 25s | ||||
| TT Sequence 15 | White | Dumbells | Lower Trunk & Upper | 2 mins 05s | ||||
| TT Sequence 17 | White | Large Ball | Lower & Upper | 4 mins 25s | ||||
| TT Sequence 20 | White | Medicine Ball | Trunk | 1 min 50s | ||||
| TT Sequence 24 | White | Dumbells, Step up box | Lower | 2 mins 20s | ||||
| TT Sequence 35 | White | Large ball, Dumbells, Box | Lower | 3 mins | ||||
| YELLOW GRADE | ||||||||
| TT Sequence 3 | Yellow | Bands, Large ball, Dumbells | Lower | 3 mins 10s | ||||
| TT Sequence 16 | Yellow | Barbell, Large ball, Dumbells | Upper | 4 mins 05s | ||||
| TT Sequence 18 | Yellow | Large ball, Barball | Trunk & Upper | 5 mins | ||||
| TT Sequence 19 | Yellow | Dumbells, Large ball | Upper | 5 mins 30s | ||||
| TT Sequence 21 | Yellow | Large ball, Dumbells | Lower Trunk & Upper | 5 mins 10s | ||||
| TT Sequence 25 | Yellow | Step up box, barbel, Dumbells, Wobble plate, Bands | Lower & Upper | 4 mins 45s | ||||
| TT Sequence 28 | Yellow | Step up box, Dumbells | Lower & Upper | 2 mins 30s | ||||
| TT Sequence 30 | Yellow | Large ball, Dumbells | Lower Trunk Upper | 3 mins 55s | ||||
| TT Sequence 32 | Yellow | Step up box, Dumbells | Lower & Trunk | 3 mins | ||||
| TT Sequence 42 | Yellow | Step up box, Bender ball, Barbell | All | 5 Mins 25s | ||||
| TT Sequence 45 | Yellow | Dumbells, Wobble ball | Upper | 2 Mins 30s | ||||
| TT Sequence 46 | Yellow | Small squashy ball, Large ball | Trunk | 3 Mins 25s | ||||
| ORANGE GRADE | ||||||||
| TT Sequence 7 | Orange | Large ball, Barbell, | Trunk | 4 mins 25s | ||||
| TT Sequence 8 | Orange | Dumbells, Large ball, Box or Bench | Upper | 4 mins 20s | ||||
| TT Sequence 10 | Orange | Dumbells, Bench | Upper & Trunk | 5 mins 40s | ||||
| TT Sequence 11 | Orange | Bosu ball, Dumbells | Lower, Upper & Trunk | 4 mins 50s | ||||
| TT Sequence 22 | Orange | Bench, Dumbells, Bands | Upper | 4 mins 40s | ||||
| TT Sequence 23 | Orange | Large ball, Dumblls, Bands | Lower Trunk | 6 mins 55s | ||||
| TT Sequence 27 | Orange | Dumbells, Step up box | Lower | 5 mins 05s | ||||
| GREEN GRADE | ||||||||
| TT Sequence 9 | Green | Step up box, Dumbells, Medicine ball, Barbell | Lower Trunk & Upper | 6 mins 10s | ||||
| TT Sequence 26 | Green | Bench, Medicine ball, Dumbells | Trunk & Upper | 6 mins 55s | ||||
| TT Sequence 29 | Green | Step up box, Dumbells, Large ball, Medicine ball | Lower & Trunk | 4 mins 20s | ||||
| TT Sequence 33 | Green | Step up box, Bands, Large ball, Bench | Lower & Trunk | 8 mins 20s | ||||
| TT Sequence 34 | Green | Barbel | Trunk Lower & Upper | 4 mins | ||||
| TT Sequence 40 | Green | Bike, bench | Trunk & Upper | 3 Mins 25s | ||||
| TT Sequence 41 | Green | Bike, Dumbells, Bench | Trunk & Upper | 4 Min 25s | ||||
| BLUE GRADE | ||||||||
| TT Sequence 31 | Blue | Medicine ball, Dumbells | Lower Upper | 6 mins 20s | ||||
| TT Sequence 37 | Blue | Rower, Dumbells, Large ball | Trunk & Upper | 5 mins | ||||
| TT Sequence 38 | Blue | Rower, Medicine ball, Dumbells, Large ball | Trunk & Upper | 4 min 45s | ||||
| TT Sequence 51 | Blue | Barbell, Bench | Upper | 2 Mins 40s | ||||
| TT Sequence 58 | Blue | Power bag, Step up box | All | 3 Mins 20s | ||||
| TT Sequence 59 | Blue | Power bag | All | 3 Mins 50s | ||||
| Blue |
Barbell |
All |
3 Mins 10s |
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| PURPLE GRADE | ||||||||
| TT Sequence 44 | Purple | Powerbag | All | 3 Mins 50s | ||||
| TT Sequence 52 | Purple | Step up Box Dumbells | Lower & Trunk | 7 Mins 35s | ||||
| TT Sequence 54 | Purple | Kettle bells 2 sizes | Upper | 2 Mins 45s | ||||
| TT Sequence 56 | Purple | 2 Gliders, 2 Handles, Medicine Ball | All | 3 Mins 50s | ||||
| TT Sequence 64 | Purple | Wobble ball, Medicine Ball | All | 2 Mins 23s | ||||
| TT Sequence 65 | Purple | Tornado ball | Trunk & Upper | 1 Min 5s | ||||
| Purple |
Barbell, Step up Box, Medicine Ball |
All |
5 Mins 25s |
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| BROWN GRADE |
||||||||
| TT Sequence 47 | Brown | Bench and Ball | Upper | 1 Min 25s | ||||
| TT Sequence 48 | Brown | Bosu Ball and Large Ball | Trunk & Upper & Lower | 1 Min 25s | ||||
| TT Sequence 57 | Brown | 2 Kettle bells same size | All | 2 Mins 15s | ||||
| TT Sequence 63 | Brown | Step up Box, Body pump bar, Barbell | All | 4 Mins 30s. | ||||
| TT Sequence 66 | Brown | Bench, Barbell, Large Ball | All | 5 Mins 57s | ||||
| TT Sequence 67 | Brown | Wobble Board, Medicine ball | All | 5 Mins 10s | ||||
| Brown |
Rings |
All |
4 Mins 5s |
|||||
| BLACK GRADE | ||||||||
| TT Sequence 43 | Black | Bosu ball, Large ball, Dumbells | All | 2 Mins 25 s | ||||
| TT Sequence 49 | Black | Bench, Bosu Ball, Dumbells | Legs, Trunk & Upper | 6 Mins 50s | ||||
| TT Sequence 50 | Black | Bench, Bosu Ball, Large ball, Medicine ball | Trunk | 9 Mins | ||||
| TT Sequence 55 | Black | Kettle bells 2 sizes, Step up box, Large ball | All | 4 Mins 10s | ||||
| TT Sequence 61 | Black | 1 body pump bar | Lower & Upper | 2 Mins 18s | ||||
| TT Sequence 62 | Black | 2 Mats | All | 1 Min | ||||
| Black |
Abstraps, Step up Box |
All |
2 Mins 40s |
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| Black |
Step up Box, 2 Sets Dumbells, Barbell, Bosu ball |
All |
4 Mins 30s |
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